The latest research indicates that we possess significant control over the aging process, particularly regarding our cognitive abilities. With this knowledge, what practical steps can we take to enhance our brain health and influence how we age?
While some aspects of cognitive decline are unavoidable—such as age, ethnicity, and genetics—many factors remain within our control. According to recent findings, by addressing key risk factors, we can potentially lower our chances of developing dementia and increase the number of healthy years ahead.
Research suggests that about 45% of dementia cases stem from modifiable factors. As we transition through midlife and beyond, adopting proactive measures—like maintaining a nutritious diet, engaging in cognitive activities, fostering social connections, and cultivating a positive mindset—can significantly impact our brain health.
Explore our comprehensive selection of health benefit guides, including our resources on diet and dementia and our brain-boosting recipes.
Cognitive decline can begin years before any noticeable symptoms emerge. Regardless of your age—especially if you are in your 40s or 50s—taking action now is essential. Unfortunately, only one-third of individuals in the UK recognize that there are methods to mitigate the risk of dementia, even though experts identify 14 significant risk factors that can be addressed.
We’ve distilled these risk factors into 19 actionable steps you can implement right away. Begin by focusing on two or three steps that resonate most with you; once these become part of your routine, gradually introduce additional ones.
19 Ways to Keep Your Brain Sharp
1. Monitor Your Blood Pressure
Consistently high blood pressure (defined as a top reading of 130 or more) during midlife has been associated with reduced brain volume and damage to small blood vessels within the brain, increasing the risk of dementia. A normal reading is about 120/80 mm/Hg.
Learn more about high blood pressure.
2. Understand Your Cholesterol Levels
Elevated cholesterol levels, particularly low-density lipoprotein, can lead to the accumulation of two proteins, amyloid and tau, which are closely linked to Alzheimer’s disease. Additionally, high cholesterol raises the risk of stroke, with 1 in 3 stroke survivors later developing vascular dementia.
If you’re over 40, you qualify for a free NHS health check, which includes blood pressure and cholesterol assessments—be sure to schedule yours today.
Enhance your knowledge of high cholesterol.
3. Manage Your Blood Sugar Levels
Individuals diagnosed with type 2 diabetes during midlife face an elevated risk of dementia, particularly vascular dementia. While further research is necessary to understand the link between diabetes and dementia, the connection is likely due to damage to arteries and blood vessels, as well as insulin resistance.
Consider adopting a low-GI diet to help manage your blood sugar.
4. Quit Smoking
It’s well known that quitting smoking significantly benefits your overall health, including your cognitive health. Don’t assume that vaping is a safer alternative; studies on animals indicate it may also harm the brain. Consult your GP for more information on available support and resources.
5. Stay Active
Research shows that engaging in regular physical activity boosts cognitive function, slows mental aging, and enhances information processing. Remember, “exercise” doesn’t have to be strenuous; simple acts like taking the stairs instead of the elevator or walking instead of driving can make a big difference.
Discover the benefits of walking.
6. Maintain a Nutritious Diet
Adopting a well-balanced and healthy diet can significantly reduce your risk of health issues, including high blood pressure, high cholesterol, and type 2 diabetes. A study funded by Alzheimer’s Research UK revealed that individuals following a Mediterranean-style diet tended to perform better on memory and cognitive tasks. Maintaining a healthy weight can also bolster your brain’s resilience to changes.
Learn more about the Mediterranean diet.
7. Consider Dietary Supplements
If your diet lacks balance—perhaps due to food restrictions or digestive issues—consider a multivitamin containing B vitamins and vitamin D, along with an omega-3 fatty acid supplement.
Learn more about recommended supplements.
8. Drink Alcohol Responsibly
Excessive drinking negatively impacts brain function, memory, and the processing of information. Long-term alcohol abuse can lead to brain shrinkage and hinder the absorption of vitamin B1. Individuals with chronic alcoholism risk severe B1 deficiency, which can result in a form of dementia known as Wernicke-Korsakoff syndrome.
If you consume alcohol, adhere to government guidelines of no more than 14 units per week.
Read more about drinking responsibly.
9. Prioritize Sleep
A restful night’s sleep enhances adaptability in the brain, supporting learning, memory processing, and the elimination of waste products. A significant UK study following 10,000 civil servants for 25 years found that sleeping only 6 hours or less per night increased dementia risk by up to 30% for those aged 50 to 70.
Explore our sleep guide.
10. Manage Stress
Experiences such as losing a parent during childhood, midlife psychological stress, or severe stress responses like PTSD, have been linked to a heightened risk of dementia. Mitigating stress exposure and developing strategies for stress management are crucial for reducing dementia risk.
Explore techniques to manage stress.
11. Continue Learning
Acquiring new skills, like picking up a foreign language or learning to play an instrument, contributes to what researchers refer to as ‘cognitive reserve.’ This reserve enhances your brain’s capacity to manage daily challenges and maintain functionality as you age.
12. Engage in Puzzles
Regularly challenging your brain strengthens existing neural connections and forms new ones—a process known as neuroplasticity—which may help delay cognitive decline. Activities like a daily crossword puzzle or a jigsaw puzzle are excellent ways to keep your mind sharp.
13. Become Part of a Club
Research indicates that social connections can diminish the risk of dementia. A great way to foster these connections is to engage in activities alongside others, such as participating in a parkrun, joining a walking group, or attending a yoga class. If those options don’t appeal, consider an art class, knitting group, or community volunteering.
14. Maintain a Positive Outlook
Two recent meta-analyses suggest that a positive mindset and a sense of purpose correlate with lower chances of cognitive impairment or dementia. Practicing gratitude has been shown to be beneficial for both older people experiencing dementia and those with young-onset dementia.
15. Uphold Good Oral Health
A 2020 study established a link between gum disease and a heightened risk of dementia, specifically noting a potential association with both Alzheimer’s and vascular dementia. Although the evidence isn’t conclusive, it reinforces the importance of maintaining good oral hygiene.
16. Schedule Hearing Tests
Several studies have linked hearing loss to dementia. This connection may arise from increased isolation or reduced blood flow to brain regions responsible for processing sound, especially in cases of vascular dementia.
17. Arrange Eye Exams
Untreated vision issues can impede social interaction and hinder cognitive engagement through reading, writing, and drawing—all vital for building cognitive reserve.
18. Safeguard Your Head
Approximately 3% of dementia cases in the UK result from traumatic brain injuries. If you’re involved in contact sports, riding a bike, or engaging in horseback riding, always use appropriate head protection. Even domestic accidents can lead to brain injuries, particularly for those taking anti-coagulant medication.
19. Minimize Exposure to Air Pollution
Exposure to certain types of air pollution may increase the risk of dementia. This area is complex and challenging to control individually, but adopting these three strategies can help: exercise away from heavy traffic, keep car windows closed in congested areas, and refrain from burning wood in open fireplaces or stoves.
Interested in More? Check Out…
15 Foods to Boost Your Brain Health, Memory, and Focus
Top 15 Foods for Memory Improvement
Recommended Supplements
Eat Well to Boost Your Brain Power
10 Ways Food Affects Your Brain
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. A member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Guild of Food Writers, she has spent the last 15 years contributing to various nutritional and culinary publications, including Good Food.
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